# Buff Boy Fall

## Chest, Shoulders, Arms A

### Main Course

- 3 × 8-12 Bench Press - Dumbbell
- 3 × 8-12 Dumbbell Press (Incline) - Dumbbell
- 2 × 10-15 Fly - Machine
- 3 × 8-12 Flyes (Reverse) - Machine
- 3 × 8-10 Shoulder Press - Dumbbell
- 2 × 10-15 Lateral Raise - Dumbbell
- 3 × 8-12 Triceps Pushdown - Cable
- 2 × 8-12 Triceps Extension - Cable Rope
- 3 × 8-12 Bicep Curl - Dumbbell
- 3 × 8-12 Hammer Curl - Dumbbell


## Back, Legs, Shoulders, Core

### Workout

- 3 × 8-12 Leg Press - Machine
- 3 × 10-15 Leg Curl (Seated) - Machine
- 2 × 10-15 Leg Extension - Machine
- 3 × 8-12 Lat Pulldown (Wide-Grip) - Cable
- 3 × 8-12 Cable Row (Seated) - Cable
- 2 × 12-15 Flyes (Reverse) - Machine
- 3 × 12-15 Face Pull - Cable
- 3 × 10-15 Crunch - Cable
- 2 × 10-15 Pallof Press - Cable
- 2 × 10-15 Cable Woodchop (High to Low) - Cable